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4.25.2013

Written by Michael Bledsoe. Posted in Crossfit

WOD

Strength skill

A1) Split Jerk, work up to 90% x2
A2) Prowler Sprints x3 (medium weight)

MetCon

10 Min AMRAP
30 KB swings (53/35#)
50m Walking Lunge

Competition WOD

Weightlifting

Clean 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 2 @ 85%
Front Squat 1RM

Conditioning

4 Rounds:
26 CTB Pullups
26 Wall Ball Shots (14#) 10 ft.
100 Double Unders
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4.24.2013

Written by Michael Bledsoe. Posted in Crossfit

WOD

Strength skill

A1) Back Squat 5x5 @80% EMOM
B1) Muscle Up Practice

MetCon

4 Rounds
400m Run
3 Muscle Ups
10, 12FT Wall Ball Shots (20/12#)

Competition WOD

Weightlifting

Clean 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 2 @ 85%
Front Squat 1RM

Conditioning

4 Rounds:
26 CTB Pullups
26 Wall Ball Shots (14#) 10 ft.
100 Double Unders
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4.22.2013

Written by Michael Bledsoe. Posted in Crossfit

WOD

Strength Skill

A1) Snatch; work up to 90%x2
A2) GHD situp 5x10

MetCon

10 Rounds
5 Chin-up
5 Thruster @40% of FS 1RM
5 HR Push-ups 

Competition WOD

Weightlifting

3 Power Snatch + 3 Overhead Squat 50%
2 Power Snatch + 2 Overhead Squat 60%, 65%, 70%
Snatch High Pull 3 @ 80%, 2 @ 85%, 2 x 3 @ 80%
Back Squat 6 x 2 @ 85% EMOM

Conditioning

Running clock, add 1 rep to each round:
Odd: HSPU
Even: Hang Power/Squat Clean 135#
 
rest 10 min
 
2k Row
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4.20.2013

Written by Michael Bledsoe. Posted in Crossfit

Competition WOD

Snatch 2 @ 60%, 2 @ 70%, 2 @ 80%, 2 @ 85%, 1 @ 90%
3 Power Clean + 3 Power Jerk 50% x 1 set
2 Power Clean + 2 Power Jerk 60%, 65%, 70%
Back Squat 1RM
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4.19.2013

Written by Michael Bledsoe. Posted in Crossfit

WOD

Strength skill

A1) Clean 6 sets of 2 @ %70
A2) 4 Hurdle hops and sprint 5 sets

MetCon

AMRAP ladder, Complete as many reps as possible in 5 minutes following the rep scheme  of 1-2-3-4-5-6-7-8-9 etc... rest 4 minutes and repeat
Wall Ball (20/14)
Kettlebell swings (53/35)

Competition WOD

Conditioning

25 Power Cleans @ 70% of 1RM for time
rest 10 min
 
25 Overhead Squats @ 70% of Snatch 1RM for time

Weightlifting

Press 4 x 4 - heavy
Lunge 4 x 3/side - heavy
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